After Memorial Day Weekend with the “Murph” challenge 2016 completed, YHC introduce a new method of training to 9 Lucky Pax that turned out expecting pull-ups. For the remainder of the summer, there will be a new twist every other week at the “Murph” AO. In alternating fashion, starting today, we will be doing a dynamic stretch workout one week, followed by a training workout designed to improve on our ability to complete the “Murph” Challenge for 2017! In typical F3 fashion, each week will represent a different workout designed to lengthen and strengthen the muscles for high intensity training, and the alternating weeks we will improve our power to weight ratios via traditional “Murph” workouts…. Here is how we kicked off the program today:
Warmarama: Mosey for 3/4 mile to warm up the muscles and ligaments.
Thang: 35 minutes of dynamic / static stretches
- Bar Hang
- Standing Hamstring Stretch
- Standing Quadriceps Stretch
- 4. Bar Hang – Side to Side stretch
- Dynamic Chest Swings
- Static Chest Stretch
- Bar Hang Knee Tucks
- Split Stretch – Both Sides
- Seated Hamstring Stretch
- Prone Hamstring Stretch
- Side to Side Knee Stretch – Static and Dynamic
- Overhead Tricep StretcH
- Seated Roll Back Stretch
- Bar Hang Toe Touches
- Mosey to Shovel Flag
Mary: 25%, 50%, 75%, 100% – 40 Yd. Dash X 2
COT: YHC
Hope everyone is feeling loose and ready for the Funk or Fringe!
Aye Wicked
PAX: Wicked
QIC: 06/02/16
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